Whole grains are nutritious! Not all foods with the word "coarse grains" are good, don't fall into the "health trap"
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These 5 "coarse grains"
It is recommended not to eat or to eat less
1. Coarse grain paste: easy to raise blood sugar
During the grinding process, the nutrients contained in coarse grains, such as vitamins, trace elements and dietary fiber, will be lost to a certain extent, and the higher the degree of polishing, the more nutrients will be lost.
The finer it is polished, the easier it is to be digested and absorbed, and it will even change from a low GI food to a high GI food, which may cause a rapid rise in blood sugar, which is not friendly to blood sugar.
Even if you don't have diabetes, if you eat beans and grains for a long time, it may cause your body's nutrients to be unbalanced.
2. Eight treasure porridge/rice: easy to raise blood sugar
Eight treasure porridge and eight treasure rice are often added to a large number of glutinous rice, red dates and other ingredients in the cooking process, although the food is rich in variety, but also has its shortcomings.
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On the one hand, glutinous rice is a sticky staple food, containing a lot of amylopectin and strong blood sugar raising ability; On the other hand, these two types of food often need to be steamed and cooked until they are thin and soft before they can be eaten, which is easier to raise blood sugar.
Note: Glutinous corn, glutinous rice and other sticky staple foods have a strong ability to raise blood sugar, and are not recommended for diabetics.
3. Fake "coarse grain" biscuits and bread: easy to raise blood sugar
In addition to refined wheat flour as the main raw material, this kind of fake "coarse grain" biscuits and bread often add a lot of oil and sugar, which will not only raise blood sugar, but also make people fat.
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Note: No matter how good the whole grain biscuits and bread are, they cannot replace the whole grain. If you want to buy coarse grain biscuits and bread, you can try to choose products with higher coarse grain ingredients in the ingredient list, low fat content, and no additional sugar.
4. Puffed coarse grains: may contain a large number of additives
Making coarse grains into puffed food will cause the loss of nutrition of coarse grains themselves, and the fat content of puffed foods is usually high, and excessive consumption is easy to cause obesity.
5 Coarse grain steamed bread: Many are fake "coarse grain" steamed bread
In supermarkets, we can often see some "coarse grain" steamed buns. However, if you take a closer look at the ingredient list, you will find that only a very small part of these so-called "coarse grains" are coarse grains, and the main ingredient is still refined wheat flour.
When we buy this kind of food, we must not be deceived by the packaging, and we can avoid being deceived by looking at the ingredient list.
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Note: The higher you rank in the ingredient list, the more you add to your food.
If you want to choose real whole grains, the key is to look at these 3 points:
01. The first place in the ingredient list is whole grains such as whole wheat and oats;
02. No or as little added sugar and oil as possible;
03. There is no excessive processing, such as grinding into flour, cooking too badly, etc.
These 5 whole grains are healthier to eat
1. Brown rice
Compared with polished rice, brown rice retains more dietary fiber, vitamin B1, is easier to digest and absorb, and is suitable for children and the elderly.
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2. Corn
Corn is rich in dietary fiber and low in fat, making it a good choice for people who are losing weight.
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Note: Waxy corn is a glutinous food, soft and sticky, and has a high blood sugar response.
To control blood sugar, old corn with uneven grains is a good choice. Old corn has a high crude fiber content and a low soluble sugar content, and its absorption is relatively slow, which is conducive to preventing a sudden increase in blood sugar. However, it should not be overeaten, and it can be substituted for some staple foods on weekdays.
3. Oats
Oats contain unsaturated fatty acids, soluble dietary fiber, which can reduce the level of triglycerides in the blood.
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4. Sweet potatoes
Sweet potatoes are relatively high in crude fiber, which can stimulate intestinal peristalsis and speed up excretion. For those who eat meat regularly and have chronic constipation, the proportion of their intake can be appropriately increased.
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5. Buckwheat
Buckwheat contains soluble dietary fiber and rutin, and buckwheat also has a high iron content, which has a certain effect on people with anemia.
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How to be scientific and reasonable
Eating whole grains?
1. Scientific collocation
Grains, potatoes, and beans have a slower blood sugar formation rate, and are rich in protein, minerals, vitamins, dietary fiber, and phytochemicals, making them a relatively high-quality staple food choice.
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It is recommended to choose as many types of staple foods as possible, so as to achieve a combination of thickness and fineness, while taking into account the diversity of food.
2. Eat gradually
Don't replace all the fine grains with whole grains at once, but eat them gradually to give the stomach more time to adapt.
3Drink plenty of water
Whole grains contain more dietary fiber, and fiber needs to be backed by sufficient water to ensure the normal digestion and work of the intestines.
Therefore, if the coarse grain products you eat contain less water, such as mixed bean rice, corn wotou, etc., you should drink more water appropriately.
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4. Mostly use the steaming method
Use less frying and less sugar.
5. Pay attention to moderate consumption
According to the Dietary Guidelines for Chinese Residents (2022), adults should consume 200~300 grams of cereals per day, including 50~150 grams of whole grains and miscellaneous legumes; 50~100 grams of potatoes, all of which are raw weight. Consuming too much or too little is not good for your health.
6. Eat whole grains according to age
Take whole grains and mixed beans as an example:
Healthy adults: the recommended daily intake is 50~150 grams;
People aged 14~18: 50~100 grams per day are recommended;
People aged 7~14: The recommended daily intake is 30~70 grams.
7. Remember to serve it with eggs
Eggs and meat are rich in minerals such as iron and zinc, as well as fat-soluble vitamins, and are rich in high-quality protein. Serve it with whole grains, exactly